This lesson introduces two methods for working out the intensity of your cardiovascular training. The first one relies on a small amount of data, the second is intuitive. Your choice depends on your level of experience and your ability to read your body's signals about how much effort you're expending at a particular speed, power output, pace or whatever metric you measure.
The first approach is something called the MAF method. MAF is an acronym for Maximum Aerobic Function, an approach invented by Dr Phil Maffetone in his work with professional athletes, including Ironman legend, Mark Allen.
He found that athletes training below this level made significant speed gains with less injury risk. They also raced distance events far better than those who incorporated higher intensity training as the bulk of their training.
Using the MAF Method
Here's how the MAF method works.
1. Subtract your age from 180 to get your base number.
2. Apply one of the modifiers to your base number.
- If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
- If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
- If you have been training consistently (at least four times weekly) for up to two years without any of the problems in the first two categories above, keep the number (180–age) the same.
- If you have been training for more than two years without any of the problems in the first two categories above, and have made progress in competition without injury, add 5.
- The 180 Formula may need to be further individualised for people over the age of 65. For some of these athletes, up to 10 beats may have to be added for those in the last category in the 180 Formula, and depending on individual levels of fitness and health. This does not mean 10 should automatically be added, but that an honest self-assessment is important.
3. Use the resulting number as the upper limit of a 10-beat heart rate zone. The closer to this number you train, the better/quicker your improvement but you MUST work to stay below the limit, not drift above it.
The second approach is the intuitive method. In this approach you listen to the signals your body is sending you about how hard you're training.
I've become increasingly drawn to this method, not least because in races your technology can be relied upon to stop working. If this happens, those athletes who don't know how to read their body signals are lost.
Also, a large part of the joy of exercising outside is getting away from all the technology that rules our lives. If you're accompanied by a beeping heart rate monitor, you're bound by yet another piece of tech.
Using the Intuitive Method
You know you've got the right level when you experience the following...
- You can hold a conversation at the effort level you're at.
- You can breathe in and out through your nose, COMFORTABLY. It's possible to do this at too high an effort, but you should recognise it as too hard because of the high level of concentration required to do it.
- You have a nice relaxed focus. The ability to think about other things, notice the environment around you etc. is a good sign that you have your intensity about right.
- You're emotionally stable at that level. Fatigue and effort have a large emotional component. If you find yourself getting "ratty" with yourself or others you encounter on your session, you're going too hard.
- You feel like you could do this effort level all day.
I mentioned my intuitive zone approach in the video. The zones are simply these: Easy, Steady, Steady Hard, Hard & Flat-out. The area you should be in for your health-based cardio is the Steady zone. The description above is what characterises this zone.
If you're using the MAF method, I'd strongly encourage you to use it to learn what that level of effort feels like. Even if you want to stick with technology, knowing what the right level feels like will help should your heart rate monitor go on the blink at some point, as they're prone to do.
Tasks for this lesson:
1. Choose an approach that suits your personal make-up.
2. Work out your MAF target zone.
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